Rapid Gastroc heel raise on step exercise : How to do, Benefits, Side Effects, Uses, Precautions

Rapid Gastroc heel raise on step : How to do, Benefits, Side Effects, Uses, Precautions DE3852/tle

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Name of exercise  AROM ankle PF uni rapid w/step (Gastroc)
Other names of exercise Rapid Gastroc heel raise on step
Description of exercise The Rapid Gastroc heel raise on step exercise is a simple yet effective exercise that targets the calf muscles. To perform this exercise, stand on the edge of a step with the balls of your feet on the step and your heels hanging off the edge. Quickly raise your heels as high as you can, using your calf muscles, then lower them back down. Repeat this movement in a rapid, controlled manner for several repetitions. This exercise helps to strengthen and tone the calf muscles, improve balance and stability, and can also help prevent injuries such as Achilles tendonitis. It can be easily modified for different fitness levels by adjusting the height of the step or adding weights.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on step on one leg.
  • Place ball of foot of other leg on edge of step, keeping the knee straight.
  • Lower heel toward floor slowly.
  • Quickly and forcefully raise up on to ball of foot.
  • Lower slowly and repeat.
  • Repeat with other leg.

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    Video Tutorial

    EX3852/YTB/Link

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved calf muscle strength
  • Increased ankle stability
  • Better balance
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved posture
  • Increased range of motion
  • Improved muscle endurance
  • Better overall lower body strength
  • Improved coordination

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Rapid Gastroc heel raise on step exercise should be avoided in the following situations:If you have a recent injury or surgery on your lower leg or foot, as this exercise may put too much strain on the healing tissues and delay the recovery process.
  • If you have a history of Achilles tendonitis or calf strains, as this exercise can aggravate these conditions and cause further injury.
  • If you have any pain or discomfort in your heel, ankle, or calf, as this exercise may worsen the symptoms and cause more pain.
  • If you have a balance or stability issue, as this exercise requires standing on one leg and may increase the risk of falling.
  • If you have a history of osteoporosis or other bone conditions, as this exercise involves jumping and may put too much stress on your bones.
  • If you are pregnant, as this exercise may be too strenuous and could potentially harm the baby.
  • If you are new to exercise or have a low level of fitness, as this exercise is more advanced and may be too challenging for beginners.
  • If you are recovering from a heart condition or have high blood pressure, as this exercise can increase your heart rate and blood pressure.It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or concerns.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a stable and sturdy step or platform
  • Keep your core engaged throughout the exercise
  • Maintain proper form and alignment
  • Start with a comfortable range of motion
  • Avoid bouncing or jerky movements
  • Do not push beyond your limit or pain tolerance
  • Use a slow and controlled pace
  • Keep your weight evenly distributed on both feet
  • Gradually increase the intensity and repetitions over time

    • Helpful in Diseases

  • Achilles tendinitis
  • Plantar fasciitis
  • Sever’s disease
  • Calf strain
  • Ankle sprain
  • Shin splints

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    Frequently asked questions

     

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